Workout Routine

Free

PHAT Powerbuilding

by vngtrxn

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

UPPER POWER

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
4
100 sec
3
–
–
3
100 sec

bench press

3 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

chinup

3×5

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

seated cable row

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

skull crushers

3×8

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

lateral raise

5 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

calf raise

4 sets

LOWER POWER

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
3
100 sec
5
–
–
3
100 sec

squat

5 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

deadlift

3×5

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hip thrust

3×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

leg extension

3 sets

seated curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

seated curl

4 sets

BACK/SHOULDER HYPERTROPHY

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
5
100 sec

overhead press

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

single arm row

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

lat pulldown

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

chest supported rows

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
8
100 sec
5
–
–
8
100 sec

upright row

5 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

cable lateral raise

3 sets

LOWER HYPERTROPHY

Smith machine squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

Smith machine squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
6
100 sec

romanian deadlift

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

leg press

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
10
100 sec

calf raise

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10
100 sec

leg curl

3 sets

CHEST/ARM HYPERTROPHY

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

bench press

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

dip

3 sets

Incline fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Incline fly

3 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec

ez bar curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

tricep pushdown

3 sets

Cable hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

Cable hammer curl

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
12
100 sec
3
–
–
10 +
amrap
100 sec

cable lateral raise

3 sets